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**Sadsidioribre** · 05-06-2011, 07:06 PM

1st you are going to need to learn how to snatch a kettle bell or a dumbell. There are videos all over youtube, pick one. An average male should be able to start with 16 kilos or 35 pounds, and avarage female should start with a 12 kilo or 26 pounds. Go lighter if you have to.

Once you get your form down you can tear into this program. Form is very important, especially if you are using a kettlebell. Throwing a god damned cannon ball incorrectly can cause a lot of damage to you and anything or anyone else in your general vicinity.

Now. Start with this 5 minute test:

1st minute: 10 reps, or 1 rep per 6 seconds
2nd minute: 14 reps, or 1 rep per 4.2 seconds
3rd minute: 18 reps, or 1 rep per 3.3 seconds
4th minute: 22 reps, or 1 rep per 2.7 seconds
5th minute: All out, as many reps as possible

On the 5th minute DO NOT cheat. Stop as soon as the timer beeps, remember how many you did. That number corresponds to you cVO2max, it's the cadence that elicits your personal VO2max response.

If it's 24 or less get a lighter weight and try again when you get your shit together. If you get more than 40 get a heavier one and do the same.

Divide the number by 4 and round up. The result is the number of reps you need to perform every 15 seconds. So suppose you did 28 reps, divide by 4, you get 7. Do 7 reps in 15 seconds followed by 15 seconds of rest.

The goal is 80 sets of 7 you want to get there in 6 weeks. You can then move on to the next step...

Questions?

05-06-2011, 07:06 PM	#1
Sadsidioribre Join Date Oct 2005 Posts 460 Senior Member	CosmicRocker, try this... 1st you are going to need to learn how to snatch a kettle bell or a dumbell. There are videos all over youtube, pick one. An average male should be able to start with 16 kilos or 35 pounds, and avarage female should start with a 12 kilo or 26 pounds. Go lighter if you have to. Once you get your form down you can tear into this program. Form is very important, especially if you are using a kettlebell. Throwing a god damned cannon ball incorrectly can cause a lot of damage to you and anything or anyone else in your general vicinity. Now. Start with this 5 minute test: 1st minute: 10 reps, or 1 rep per 6 seconds 2nd minute: 14 reps, or 1 rep per 4.2 seconds 3rd minute: 18 reps, or 1 rep per 3.3 seconds 4th minute: 22 reps, or 1 rep per 2.7 seconds 5th minute: All out, as many reps as possible On the 5th minute DO NOT cheat. Stop as soon as the timer beeps, remember how many you did. That number corresponds to you cVO2max, it's the cadence that elicits your personal VO2max response. If it's 24 or less get a lighter weight and try again when you get your shit together. If you get more than 40 get a heavier one and do the same. Divide the number by 4 and round up. The result is the number of reps you need to perform every 15 seconds. So suppose you did 28 reps, divide by 4, you get 7. Do 7 reps in 15 seconds followed by 15 seconds of rest. The goal is 80 sets of 7 you want to get there in 6 weeks. You can then move on to the next step... Questions?
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